KB drag through from elbow plank x 5/side
Banded face pulls x 10
Scap pushups x 8-10
Change plate teacup rotations x 3/direction/arm
Teacup is getting better but only feels uncomfortable going to internal rotation.
3 times through
+
A – Below knee paused squat snatches – 12 reps, new rep every 90 sec (pause for 2 sec below knee to feel tension in posterior chain and lats)
165-175-185
B1 – Knee tucks from elbow front plank with feet in low rings x 8-10
Done – felt much better this week w/a nice pause in tuck
B2 – Bridge hamstring curls with feet in low rings x 8-10, rest 1 min x 5 sets
Calves cramped up a few times, but done
C1 – Sumo deadlifts x 10-8-6-4, rest 90 sec
255-275-315-335-345
(C2 said 5 sets, and there was only 4 numbers on C1 so went ahead and did my last two sets @ 4 reps) was tough but felt better than last week
C2 – Band assisted L-sit from floor x 12-18 sec, rest 90 sec x 5
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
Done w/focus on external rotation on the rings. This felt good solid today.